Food for Thought: Save Money on Your Groceries

8 Foods that Cost Less than 50 Cents Per Serving

If it feels like your groceries are getting more expensive, you are not alone. Supply challenges and side effects of the pandemic have caused food costs to increase, which means we’re going to feel it in our wallets. But we don’t just have to sit idly by and accept it – by changing what’s in our shopping cart, we can adapt and shrink our grocery bill.

Check out these healthy foods that cost under 50-cents per serving. Put more of them in your cart, and you’ll be eating healthier for less in no time. (Pricing from grocery stores in the Albuquerque metro during the last week of July 2021)

Bananas

Even as prices increase, bananas are still one of the least expensive fruits per serving. They are fantastic as a quick snack, in smoothies, or on your morning cereal.

Benefits: 3g of fiber, 12% potassium, 22% vitamin B6

Cost: about $0.20 per medium banana

Recipes: Healthy instant strawberry banana frozen yogurt, spicy kiwi banana smoothie, two minute tahini pudding

Beans & Lentils

Always a staple of budget eating, beans and lentils are excellent vegetarian proteins. They are versatile and work in a variety of dishes, including pastas, chilis, and even mix well into soups and smoothies.

Benefits: Nutrition details vary by choice, but beans and lentils provide important nutrients like protein, fiber, and iron.

Cost: $0.20-$0.30 per ½ cup serving of canned beans. Dried beans and lentils are about $0.06-$0.10 per serving.

Recipes: Strawberry and blueberry white bean smoothie, homemade vegetarian chili, red lentil dahl

Broccoli

Vegetables are often thought to be more expensive foods, but that’s a false label! Broccoli can be bought fresh, frozen, pre-cut, or in steamer packs. Shop around, and you can find an option that will always fit your budget.

Benefits: 138% vitamin K, 84% vitamin C, 24% vitamin A, 21% folate, 3g fiber (per ½ cup serving)

Cost: about $0.13 per serving (frozen)

Recipes: Garlic parmesan roasted broccoli, broccoli soup, broccoli pesto

Brown Rice

Carbs get a bad rap these days, but whole grains should be a staple in your diet to provide energy, fiber, B vitamins, and minerals.

Benefits: 3.5g fiber, 13% thiamin, 13% niacin, 21% magnesium, and 107% manganese (per cup)

Cost: about $0.07 per serving

Recipes: lemon brown rice with garlic and thyme, easy vegetable fried brown rice, Mexican brown rice

Carrots

Choose carrots for an easy snack or a quick side dish at dinner. However you eat them, they add a ton of nutrition for minimal cost and can be purchased fresh, canned, and frozen (usually in blends).

Benefits: 57% vitamin A, 2g fiber, and only 25 calories per 1 medium carrot.

Cost: about $0.13 per medium carrot (fresh)

Recipes: parmesan roasted carrots, carrot ginger soup, healthy baked carrot chips

Eggs

While egg prices have been a bit volatile lately, they are still one of the cheapest proteins available. They are sold at various price points depending on how they are produced, but you can always find a choice that fits your budget.

Benefits: 6g protein, and a variety of nutrients including vitamin A, folate, selenium, and more per 1 whole egg

Cost: As low as $0.13 per egg

Recipes: Easy breakfast tacos, green shakshuka, boiled egg snack packs

Oatmeal

A typical breakfast staple, oats can also be used in smoothies, soups, and desserts. This versatile food is as cheap as it is healthy, given that it is packed with heart-healthy fiber.

Benefits: 4g fiber, 10% iron,

Cost: $0.09 per serving

Recipes: any of these eight different oatmeal ideas, brownie oatmeal smoothie, oatmeal chocolate-chip (and bean!) cookies

Spinach

Here’s another great vegetable to include in your daily meals. You can’t go wrong with spinach, and you can purchase it in many different ways, including fresh, pre-washed and packaged, frozen, or canned.

Benefits: nutrition varies depending on the type, but spinach is an excellent source of fiber, vitamin A, vitamin C, vitamin K, folate, iron, calcium, and lutein.

Cost: $0.22 per serving canned, $0.25 frozen

Recipes: Garlic sauteed spinach, blueberry spinach smoothie, creamy tomato and spinach pasta

Even as grocery prices increase, you still have plenty of inexpensive options to keep you healthy and satisfied. Consider upgrading your cart with these foods and enjoy the savings!